WOD “Diane” for time 21-15-9 Deadlift 225/155 lb Handstand Push-Up Workout notes: This workout is another classic CrossFit benchmark.  When loading up your deadlift use a weight that is in fairly sub maximal.  Warm up to a weight that is in the 60% range of your 1RM and test it out.  You should be able to perform […]

WOD Fran for time 21-15-9 Thrusters 95/65 lb Pull-Ups Workout notes: This workout is a classic CrossFit benchmark! If you are scaling the barbell weight use a load with which you can perform a large set unbroken.  This is not the kind of workout  you should be performing singles with on the thruster.  If you are […]

Skill EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can […]

Strength 1RM Strict Press Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to keep your midline static and move only your head out […]

Skill EMOM for 10 Minutes 1 Hang Power Snatch Every minute for 10 minutes perform 1 Hang Power Snatch. The movement is very difficult and will mostly likely have you working with a lighter weight that you would from the floor or in a full squat snatch.  Focus on extending your hips and creating vertical hip […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of Hollow Rocks Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

WOD 2 Rounds for time 100M Standing Broad Jump 300M Run 50 Push-Ups 400M Run Workout notes: This workout will have you traveling a total of 1 mile first starting with a broad jump down to the wall. From there you will take off on a run and return to the box to start a set […]